5-star body-building

Mix of 5-star complexes (legs) and bodybuilding (upper body)



Day 1:  squat + chest/back
Day 2:  shoulders/arms + deadlift
Day 4:  chest/back + squat
Day 5:  deadlift + shoulders/arms

SQUAT - ramp up with front squat

1. top-half squat x3-5

2. front squat x3-5

3. speed squat x5 @50% max (~185#)

4. DB jump squat x8-10 @15% bodyweight (~25#)

5. vertical jump x8-10 

CHEST/BACK

A1. Flat-bench wave (7/5/3)

A2. V-grip row wave (7/5/3)

B1. dips @ 3x8-10

B2. pullups @ 3x6-8

DEADLIFT

1. rack pull x3-5

2. deadlift x3-5

3. hang power clean x2-3

4. DB swing x8-10

@20% bodyweight (~35#)

5. broad jump x8-10

SHOULDERS/ARMS/ABS

A1. OHP Wave

A2. Swiss Crunch @ 3x10-12

B1. seated DB OH (1.5 rep) @ 3x6-8

B2. BB Curl @ 3x8-10

C1. Tricep Pushdown @ 3x8-10

C2. Leg raise @ 3x10-12


Progression:
week 1
  5-stars:  4 rounds of triples
  waves:  one wave
  others:  lower end of given reps (3xN)
week 2:  4x4, one wave (+ weight), higher end of range
week 3:  5x3, two waves, higher weight (bottom of range)
week 4:  5x4, two waves, higher end of range
week 5:  6x3, three waves, higher weight (bottom of range)
week 6:  6x4, three waves (+ weight), higher end of range
week 7:  6x5, three waves, higher weight